Our body needs anatomical fat, including subcutaneous adipose tissue (essential fat under the skin), and some visceral adipose tissue (fat that surrounds the organs, with excess often deposited in the midsection), but too much is too much. Lifestyle behaviors including maintaining a healthy weight, regular physical activity, managing stress, getting enough sleep, and positive eating habits, including consumption of dark green leafy vegetables—can help us achieve better body composition.
All dark green leafy vegetables, as is, are low in calories. With only 10 to 15 calories per cup, dark green leafy vegetables only help in the weight loss equation when it comes to balancing calories. These vegetables, from cabbage to kale to arugula, they also offer a good amount of fiber (about 3 grams per 3 cups fresh, mostly as insoluble fiber). However, be aware of how dark leafy greens are prepared or consumed: cooked in bacon grease, found under a puddle of Caesar dressing, or hidden in a pile of cheese are not good ways to keep your weight in check.
There is little literature to suggest that certain vegetables might have additional power to lower body fat. A 2014 cross-sectional study in the Journal of the Academy of Nutrition and Dietetics found that nutrient-rich vegetable eaters (classified as non-starchy dark green leafy vegetables and deep orange/yellow vegetables that were not juiced or fried), rather than non-eaters, had less visceral fat and better sensitivity to insulin. The authors thought that perhaps the fiber or polyphenols in these vegetables could explain some of the health benefits.
However, more evidence points to an adequate intake of dark green leaves simply as a sign of a nutritious diet that supports a healthy body weight range. And that they consume dark green leafy vegetables in their original form, instead of being over-manipulated. food processingIt has the greatest health advantage.
While many dark leafy greens can help control your body fat composition, there’s a tasty one to try that you might not have thought of before:Chinese cabbage.
Chinese cabbage It’s a dark green that you may not have added to your shopping list often in the past, but is familiar and affordable enough that we can find some easy ways to eat it more often. Here are some ways to add a boost to your meals and snacks in the weeks to come.
- Juicy Asian Chicken and Spicy Cabbage Salad: sub in tofu so the chicken stays meatless!
- Stir Fry Bok Choy: Combine wild or brown rice, a mix of fresh or frozen vegetables (including bok choy), your favorite protein, and a hefty amount of sauce in a wok and cook to perfection.
- Cod, miso glaze, mushrooms, garlic, baby bok choy: well here also to throw in a plant-based protein like seitan if you don’t eat fish.
- Seasoned Grilled Vegetables: Grill root vegetables, onions and bok choy with garlic and herbs like rosemary and sage for an easy side dish.
For more tips on green leafy vegetables, see Main effects of eating green leafy vegetables, according to science.
